One-Arm High-Pulley Cable Side Bends

Séquence

1. 01 · setup

   Connect a standard handle to a tower. Move cable to highest pulley position.

2. 02 · grip

   Stand with side to cable. With one hand, reach up and grab handle with underhand grip.

3. 03 · pull down

   Pull down cable until elbow touches your side and the handle is by your shoulder.

4. 04 · stance

   Position feet hip-width apart. Place free hand on hip to help gauge pivot point.

5. 05 · side crunch

   Keep arm in static position. Contract oblique to bring the weight down in a side crunch.

6. 06 · return

   Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.

7. 07 · repeat

   Repeat to failure.

8. 08 · switch sides

   Then, reposition and repeat the same series of movements on the opposite side.